Comparing Nutrients in 14 ounces Yambean VS Canned Pickled Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Yambean	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	5.2% 151kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	9.85% 7.14g	60.5% 44g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Yambean	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	6.23% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	10% 9.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.83mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	29.8% 2.4mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	38% 0.87mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.2% 71.4mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.66% 357g	8.8% 325g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Yambean vs Canned Pickled Beets with Liquids:

• Raw Yambean has 2 times more Vitamin B1, 8.8 times more Vitamin C and 7.7 times more Vitamin E than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.3 times more Vitamin B9 than Raw Yambean .
• Both Raw Yambean and Canned Pickled Beets Solids and Liquids have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Yambean as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Yambean vs Canned Pickled Beets with Liquids:

• Raw Yambean has 1.5 times more Iron and 1.3 times more Potassium than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 2.4 times more Copper, 3.7 times more Manganese, 1.4 times more Selenium, 37.3 times more Sodium and 1.6 times more Zinc than Raw Yambean .
• Both Raw Yambean and Canned Pickled Beets Solids and Liquids have similar amounts of Calcium, Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Yambean has 6.1 times more Fiber than Canned Pickled Beets Solids and Liquids.
• While Canned Pickled Beets Solids and Liquids contain 1.7 times more Energy, 1.8 times more Carbohydrate and 6.1 times more Sugars than Raw Yambean .
• Both Raw Yambean and Canned Pickled Beets Solids and Liquids have similar amounts of Protein per 14 oz.
• Both Raw Yambean as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.